Lunedì 20 marzo 2023
STRENGTH – SIXPACK
4 Sets
30’’ L-Sit Hold
15 Seated Med Ball Throws
WOD – 3 ROUNDS
400 m Run
10 Power Snatches
Martedì 21 marzo 2023
WOD – 4 ROUNDS
60-45-30-15 Double Unders
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
Mercoledì 22 marzo 2023
STRENGTH – E3MO3M 15’
200 m Row
WOD – AMRAP 10’
8 Strict Pull Ups/12 Ring Rows
16 Deficit Push Ups
Giovedì 23 marzo 2023
STRENGTH – 3 ROUNDS
40m KB Overhead Walk
20m KB Walking Lunges
Rest 2’
WOD – EMOM 12’
I 3 Front Squats + 10 Burpee Laterals
II 6 Strict Dips + 10 Toes To Bar
Venerdì 24 marzo 2023
WOD – FOR TIME
500/400 m Row
15 Clean And Jerks Unbroken
500/400 m Row
12 Clean And Jerks Unbroken
500/400 m Row
12 Clean And Jerks Unbroken
500/400 m Row
+ 250/200 m Row For Every Break
Sabato 25 marzo 2023
WOD – 10 ROUNDS
5 Pull Ups
5 Push Ups
5 ROUNDS
10 Deadlifts
10 Toes To Bar
2 ROUNDS
25 Med Ball Sit Ups
25 Wall Ball Shots
EXTRACREDIT
ENDURANCE
Day 1
FOR TIME
50-40-30-20-10
Cal Row
Cal SkiErg
Cal Assault Bike
Day 2
3 ROUNDS
800 m Run
25 Wall Ball Shots
20 Box Step Ups
SIXPACK
4 ROUNDS
15 GHD Sit Ups
15 GHD Hip Extensions
AMRAP 8’
20 Russian Twists 16/12
20 Grasshoppers
HULK BULK
Incline Bench Press 30°
5-5-3-3-3
Tricep Pushdowns
15-15-15
2 Supersets
25 EZ Curls
25 Skull Crushers
BADASS
Deadlift
10-8-5-5-8
4 SETS
12 DB Romanian Deadlifts
12 DB Sumo Squats
VEGA
100 Cal Row
50 GHD Sit Ups
10 Strict Muscle Ups